13 Nov 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Time trial: 500 m Row, as fast as possible

Rest 7-10 minutes

B) Conditioning

CrossFit Games Regional 11.1
For time:
Run, 1000m
30 Handstand Push Ups
Row, 1000m

Competition Class (9.30 - 11 am)

A) Time trial: 500m Row, as fast as possible

Rest 7-10 minutes

B) Strength

Overhead squat: 5 x 3

D) Conditioning

CrossFit Games Regional 11.1
For time:
Run, 1000m
30 Handstand Push Ups
Row, 1000m

Engine Work (8.30 - 9.30 am)
3 rounds:
1 minute: Kettlebell swing for max reps (24/16 kg)
2 minutes: Row for distance
2 minutes: Rest

5 minutes rest

3 rounds:
1 minute: Goblet squat for max reps
2 minutes: Run 200m, then AMRAP Burpee
2 minutes: Rest